According to the annual Stress in America report from the American Psychological Association, extreme stress strikes a third of Americans regularly, with one in five getting hit a whopping 15 days out of the month.

Of course, there's the everyday anxiety that's caused by a looming work deadline or too-busy schedule, and then there's the big-time stress that comes with a major life-changing event - like divorce or dealing with a chronic illness. Coping with both requires similar techniques and habits. Woman's Day magazine outlines a plan that will reduce stress in your life now - and help you prep for the big stuff later.

Pinpoint your biggest stressor: Go through a day or two with a pen and paper handy, and jot down everything that stresses you out as it happens. OR sit back (when you're relaxed) and visualize your typical day; make a list of all the things you dread doing. Part of what gets people about stress is that it feels uncontrollable. When you get specific and have a concrete list, life starts to feel manageable. Decide what really gets your adrenaline going, and focus on changing that first.

Cut back on one thing: If your issue is that you've got too much to do around the house between the cooking, cleaning, taking caring of the dog, and shutting kids to school and activities, choose one night (or two or three) that you'll order dinner out or pick up a prepared meal at the grocery store. In many cases, being overscheduled is the culprit so figure out what you can say no to.

Prioritize: Make a list of what has to be done by this morning, the end of the day and the end of the week. Focus on what needs to be finished fist, then move down the list. Often what makes us panic is the big picture - not the three things we have to get done by today, but the 17 things we have to do by the end of the week.

MORE TIPS

With four steps down you can make these anti-stress moves part of your everyday schedule.

Move: Regular daily exercise can lower levels of stress hormones

Pop on headphones: Any music lover knows that listening to your favorite tunes can make you less tense almost immediately

Chat on the phone with a friend: It keeps your social bonds strong, which gives you an overall feeling of support and belonging.

Take a deep belly breath: Abdominal breathing increases the amount of oxygen in your blood, triggering the brain to decrease the concentration of stress hormones.